10-Week Challenge - Week 10

This is the final week of the challenge!  And, coincidentally (or not, wink wink), it is a little over a week from Thanksgiving.

To make things even more focused for you this week, here is a 10-day pre-Thanksgiving plan that you can use to get ready for the holiday. 

Holidays are a time for food, fun, family, and friends.  By following this plan, you can help to reduce your stress about indulging on Thanksgiving Day, because you will have set the stage to enjoy your holiday!

DAY 1 - Wednesday, November 18

Nutritional Challenge:  Eat a healthy snack 2-3 hours after each meal today.  Some ideas are a small handful of nuts, carrot sticks and hummus, a fruit-and-nut bar (i.e. Kind, Larabar), or yogurt with fruit.

Physical Challenge: 

Complete 5 rounds, taking breaks as needed, of:

- 20 Mountain Climbers (Each leg = 1 rep)

- 15 seconds Plank

- 10 Jump Squats

DAY 2 - Thursday, November 19

Nutritional Challenge:  Eat a vegetable salad and lean protein (i.e. grilled chicken, tuna, beans) for one of your meals today.

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 3 - Friday, November 20

Nutritional Challenge:  Eat a piece of fruit before each meal today.

Physical Challenge:  Triple your trips up and down the stairs (i.e. instead of going up once, go up, down, and then up).

DAY 4 - Saturday, November 21

Nutritional Challenge:  Make your last meal today mostly lean protein and vegetables.  Try not to go too heavy on the carbs before bed.

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 5 - Sunday, November 22

Nutritional Challenge:  Make a one-pot dinner that you can eat for the next few days for healthy lunches or dinners. Some great ideas are vegetable stew, chicken soup, or chili. Try using turkey or chicken instead of beef.

Physical Challenge:  Take a walk today.  If you don't like walking in the cold, do some shopping and walk at a brisk pace throughout the store.

DAY 6 - Monday, November 23

Nutritional Challenge:  Prioritize eating a healthy breakfast this week.  This week will probably be busy, and you need your fuel! 

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 7 - Tuesday, November 24

Nutritional Challenge:  Replace two meals today with vegetable salads and lean protein (i.e. grilled chicken, tuna, beans).

Physical Challenge:  Take three five-minute breaks today to take a walk, do some yoga sun salutations, or throw in a set of pushups, squats, etc.

DAY 8 - Wednesday, November 25

Nutritional Challenge:  Eat super-healthy today.  DO NOT SKIP MEALS, but remember that tomorrow will be a day of indulgence.

Physical Challenge: 

Perform 10 of everything, 9 of everything, 8, 7...until you get down to 1 rep of everything:

- Lunges (left leg)

- Lunges (right leg)

- Pushups

DAY 9 - Thursday, November 26

Nutritional Challenge:  Have fun today.  Enjoy the holiday and eat your favorite foods.

Physical Challenge:  Take a walk while the turkey is resting before carving it.  Not only will it deter you from carving early and losing all the juices in the turkey, but it will get you moving at least for a little while today.  Invite your family and share what you are thankful for while you walk.

DAY 10 - Friday, November 27

BACK ON TRACK!!!!

Nutritional Challenge:  Go right back to your healthy eating.  Toss the leftovers or send them home with relatives.

Physical Challenge:  Do a 45-60 minute workout of your choice.  THIS IS SO IMPORTANT TO GET RIGHT BACK ON TRACK!!!  Even if it's just a walk around the block.  You can even get your family involved!

10-Week Challenge - Week 9

Pep Talk 

We are in the home stretch of the 10-Week Challenge.  Thanksgiving is coming, so now is the best time to refocus on your health and fitness goals.  Earn that turkey dinner!

Here are your goals for this week.  It is a little more challenging for our final push, but I know you can do it!  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 30-minute workout this week.
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve one meal this week for a "treat" meal.  It can be any meal -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Challenge Workout

Complete the following exercises for 60 seconds each, taking breaks as needed:

• Mountain Climbers
• Lying Leg Scissors
• Oblique Mountain Climbers
• Crunches
• Side Plank (30 seconds left, 30 seconds right)
• Lying Toe Touches
• Plank
• Reverse Crunches

10-Week Challenge - Week 8

Pep Talk 

Three weeks to go!  Let's really push hard here at the end of the challenge and make November a great month for health and fitness.  Hopefully you have created a solid foundation for yourself over the past few weeks.  Now we can really prioritize our goals and finish strong.  Coincidentally, this will take us right into Thanksgiving week.  Stay focused!

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 2 40-60 minute workouts this week.  
2. Complete 2 30-minute workouts this week.
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

YOU CAN DO THIS!

Challenge Workout

Complete 10 of everything, then 9 of everything, then 8...all the way down to 1 rep of everything:

• Pushups (knees or feet)
• Jump Squats (or regular squats, but double the repetitions)

10-Week Challenge - Week 7

Pep Talk 

We are approaching the final few weeks of the challenge.  Now is the time to check in with yourself and see how you are doing.  Are things slipping?  If so, use this week to refocus and get back on track!  Today is a new day and a new opportunity to take control of your life.  You can make the next minute, hour, day, and week better by making smart food choices and getting regular exercise.

Always try to work towards FEELING good.  Don't worry about the scale.  If you are FEELING good, that usually means you are eating right, exercising, and getting enough sleep.  Then everything else will fall into place.

This type of change is not an overnight thing.  There are hurdles along the way, and you might find yourself back-pedaling at times.  It is not about being perfect 100% of the time.  The key to success is getting back on track 100% of the time when you do slip up.

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 quicker or less intense workout (i.e. Challenge Workout below, walking, quick 1-mile jog).
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Keep focused!  And don't be afraid to reach out to friends, trainers, or family members for accountability.  We are all here to help you!

Challenge Workout

Perform 5 rounds of the following exercises as quickly as possible, taking breaks as needed:

• 20 Mountain Climbers (each leg = 1/2 rep)
• 20 Jump Squats
• 20 Russian Twists (each side = 1/2 rep)

10-Week Challenge - Week 6

Pep Talk 

This week, you will notice a change in your workout structure.  You will be asked to complete THREE challenging workouts starting this week, and reduce your quickie workout to once a week.  YOU CAN DO THIS!  Each week has built on the previous week to bring you to this point.

Also, just because you missed the first few weeks of the challenge does not mean you can't get started NOW!  Not tomorrow.  TODAY!  Either jump in this week, or search through the old blogs from the past few weeks and start at Week 1.  This is a great time of the year to focus on your fitness!

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 quicker or less intense workout (i.e. Challenge Workout below, walking, quick 1-mile jog).
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Keep focused!  And don't be afraid to reach out to friends, trainers, or family members for accountability.  We are all here to help you!

Challenge Workout

Perform the following exercises for 60 seconds each, taking breaks as needed:

• Wide-Hand Pushups
• Sumo Squats
• Lying Leg Scissors
• Regular Pushups
• Regular Squats
• Crunches
• Diamond Pushups
• Chair Pose
• Reverse Crunches

10-Week Challenge - Week 5

Pep Talk

We have reached the halfway point of the 10-Week Challenge!  Hopefully you are realizing that it is not about making big dramatic changes to your lifestyle -- it is about introducing small, manageable things that you can maintain over the long term.  

Consistency trumps temporary hard effort every single time.  Stick with the plan and you will be successful!

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 4 workouts this week.  
1. Two workouts should be ANYTHING at least 40 minutes long.
2. Two workouts should be quicker workouts, walking, or anything else you can sneak in.  Yes, they can be longer too.  But the point is to get in 4 workouts total by any means necessary!  Something is always better than nothing.
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Prepare an easy one-pot meal that you can use as both dinner and for future lunches using the leftovers.  Some great ideas are chili, soup, stew, or anything in a crock pot!
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Challenge Workout

Perform the following exercises as quickly as possible, taking breaks as needed:

• 60 seconds Plank
• 60 seconds Squats
• 45 seconds Plank
• 45 seconds Squats
• 30 seconds Pushups
• 30 seconds Jump Squats
• 15 seconds Pushups
• 15 seconds Jump Squats

10-Week Challenge - Week 4

Pep Talk

It's Week 4 of the 10-Week Challenge.  We are almost halfway there!  These little changes are what will make a difference in your success.  Remember that this involves commitment, and sometimes you need to put yourself first in order to be a better, stronger, and healthier person for others.

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 4 workouts this week.  
1. Two workouts should be ANYTHING at least 40 minutes long.
2. Two workouts should be quicker workouts, walking, or anything else you can sneak in.  Yes, they can be longer too.  But the point is to get in 4 workouts total by any means necessary!  Something is always better than nothing.
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.

You've got this!

Challenge Workout

Complete 3 rounds of the following exercises, taking breaks as needed:

• 20 Windshield Wipers (lay down on your back and raise your legs up towards the ceiling; drop your feet down to one side at a 45 degree angle to the floor, then to the other side; each side counts as 1/2 a rep, both sides count as 1 rep) 
• 20 Triceps Pushups (knees or feet)
• 20 Lunges (each leg is 1/2 a rep, both legs are 1 rep)